Boost Your Immune System

By MiLa Driver

We all love to eat – some of us more than others. Nonetheless, we can all benefit from consuming foods that are good for us, especially food that is good for our immune system. If our immune system is strong, more than likely we will stay healthy. While it is important to eat healthy meals, it is also important to eat healthy snacks between your meals.

Forget about donuts, candy, chips, or cookies. In fact, don't even look at them! Sure these things will give you a burst of energy and they taste good, but they do absolutely nothing for your health. You will only find yourself crashing after a while, hungrier than ever, and your behind will be getting wider and wider! Now, we don't want that happening, do we?

Everyone can manage having a healthy snack. Don't make the mistake of telling yourself that you don't have time because you are at work or you're too busy running around with the kids. Healthy snacks are easy to prepare, easy to take with you and quick to consume. Here are a few ideas for things you can eat to help you feel better, stay healthy, and maintain your weight to boot!

NUTS/SEEDS
Nuts and seeds are good for you since they contain omega-3 fats. You can carry these in little zip-lock baggies or plastic containers. You don't want to eat more than just a small handful, though. Some great things to consider are pumpkin seeds, walnuts, and cooked soy beans. Ground flaxseed is also a good choice and can easily be eaten by sprinkling it into some low-fat yogurt.

TUNA
Albacore tuna is another great source for omega-3 fat. Remember that we are talking snacks, not a full meal. Simply grab a slice of whole wheat bread and fill it with tuna. Try not to use mayonnaise since this is a fat that you do not want. You might consider chopping a quarter of an apple and mixing it in with your tuna for some added crunch.

SQUASH AND PEPPERS
How about munching on some vegetables? Red and yellow peppers are sweet and yummy. Squash actually tastes pretty good raw. Simply slice into strips, throw into a small container and take with you. Think about cutting up a bunch of these and keeping them on hand in the fridge. Now you don't have any excuse not to eat them.

WHOLE WHEAT PASTA
Who doesn't like pasta? Cook a batch of whole wheat pasta at the beginning of the week and store in individual containers. Remember, small portions -- one cup is sufficient. You can make it into a pasta salad by adding a bit of olive oil, vinegar, salt, pepper, and chopped veggies. Keep it in your fridge so that it is readily available.

WHITE MEAT CHICKEN/TURKEY
Lean meat provides protein and is also good for your immune system. Have some lean turkey or chicken white meat as a quick, delicious snack. Take a slice, put in some sliced veggies, roll and eat! Why not combine the turkey or chicken with your chopped red peppers?

PEANUT BUTTER
Peanut butter is a plant protein and in small amounts can be beneficial. Try slicing up an apple and dip it in some peanut butter. It is better if you can find peanut butter with reduced sugar or fat. Either way, we are talking no more than a couple of tablespoons.

FRUITS
If you are in the mood for something sweet, consider having an orange, a grapefruit or even some watermelon. Why not make a batch of fruit salad at the beginning of the week as well? Mix chopped apple, orange slices, grapefruit slices and chunks of watermelon. You don't need to add anything extra; this is yummy on its own!

The key to eating healthy snacks as part of your daily routine is preparation. It doesn't take a lot of work. And if you have it already prepared and stored in individual serving sizes, healthy snacking will be no big deal at all. You plan what you are going to wear; why not plan what you put on the inside? Your health will thank you by helping you be a healthy, thriving adult. Happy eating and happy living!

03/06/08  By MiLa Driver